3 ROUND FOR TIME OF:
10 THRUSTER 60/40 40/25
15 KB A. SWING 32/24 24/16
10 BURPEES OVER THE BAR

"DEATH BY"
ODD: FRONT SQUAT 60/40 40/25
EVEN: BOX JUMP OVER

"NANCY"
5 ROUND FOR TIME OF:
400MT RUN
15 OVERHEAD SQUAT 40/30 30/20

”DB inferno”
For time
30 Alternating DB C&J
2min rest
21-15-9
SA DB thrusters
Pull ups
Switch arm as you see fit
2min rest
60 alternating DB snatch
2min rest
21–15-9
SA DB suitcase DL
Burpees
Switch arm as you see fit

For time:

35 GHD (50 ab mat su)
15 Squat clean (power clean+front squat)
25 Bar MU (25 burpee pull-up)
15 Squat clean (power clean+front squat)
35 GHD (50 ab mat su)

20min AMRAP:

8 rounds: 5,10,15
4 rounds: 10,20,30
2 rounds: 20,40,60
1 round: 40,80,120

*strict pull-ups, push-ups, air squats

3 rounds / you go, I go
*split as needed

50 Cal bike erg
50 T2B
50 DU
50 WB
50 Ab mat sit-up
50 Burpee

50 Wallball (20/14lbs)
40/30 Bike/Row (cal)
30 Deadlift (100/70kg)
20 Strict HSPU

• Ohjeistus:
• Tangon tulisi olla sellainen, että kykenisit tekemään mavet 5-15 sarjoissa.
• Suklaa HSPU tarvittaessa kippaa alla liike.
• Toistot voit tiputtaa esim. : 40-30-20-10.
• Tavoite päästä n. 2 kierrosta.

Banded Pull-throughs: 100 Reps. Rest as needed.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes proximal to distal)
- Active Straight Leg Raises x 20 reps each side
- Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

Kyykky 3x3x80%

Penkki 5x70%, 4x75%, 3x80%

Maastaveto 3x80%, 2x85%, 1x90%
-lämppärit vetoina polviin